The S14 Wendler 5/3/1 Journal

[Stewart14]

You should, dude! A friend of mine has a very similar issue because he plays a lot of soccer. Doesn't really bother him until he sets up for deads or gets low in the squat, and i suggested the pants too.

Kinda glad i suck at pretty much every team sport known to man, haha. Keeps me a little more injury-free. But also forever alone

hockey is pretty much the one thing I'm good at, oh and bowling too if you count that as a "sport".

now why do you say "forever alone"? camaraderie of team sports? if that's it, trust me it's no biggie when you get older, you play your one game a week, and maybe out of your team of 12 players,you like 5 of them, so maybe you go out with them for a beer every now and then, so really no biggie.
if you meant something else, well then I have no idea what you meant, lol.

 

[Gazhole]

hockey is pretty much the one thing I'm good at, oh and bowling too if you count that as a "sport".

now why do you say "forever alone"? camaraderie of team sports? if that's it, trust me it's no biggie when you get older, you play your one game a week, and maybe out of your team of 12 players,you like 5 of them, so maybe you go out with them for a beer every now and then, so really no biggie.
if you meant something else, well then I have no idea what you meant, lol.

Lol, just messing around just have never been any good at them. Always preferred track + field when i was in school. Just more fun when its all on you - if you mess up theres no teammates to rag on you and nobody to blame either. I liked basketball, though.

And yeah, bowling counts! Used to go bowling every week and it was great. Really took advantage of the local alley's special offer of "unlimited bowling - £10" and stayed there for about 8 hours drinking beer and watching our scores go down.

 

[Burner02]

my bowling scores were always down...I had to drink beer to have a reason to blame why I sucked so much...

 

[Triple Threat]

Kinda glad i suck at pretty much every team sport known to man, haha. Keeps me a little more injury-free. But also forever alone

Well you know the old saying, "If you can't be an athlete, be an athletic supporter."

 

[Stewart14]

I absolutely love to bowl. problem is, the only other people I know who like it also are my brother and my father, and there's never enough of an opportunity to go with them, especially to those all you can bowl fests for two hours.

I used to speed bowl with my brother during those specials. we could bowl something like 25 games in the 2 hours, it was impressive.

my best game ever was a 299. the last pin that stayed up decided it was going to mock me as well by rocking for a good 15 seconds before deciding it was going to stay up. haven't come close since. so to you pin #7 that ruined my perfect game, I give a big FU to you.

 

[Stewart14]

Well you know the old saying, "If you can't be an athlete, be an athletic supporter."

 

[Triple Threat]

ADD---attention deficit disorder.....ie, reads too much shit on the internet and lets it influence training decisions waaaaay too often....


not add, as in 2+2, oooops

Agreed, there is certainly a lot of stuff out there. And of course there are new ideas, because they can't keep throwing out the same stuff. But I like the KISS principle.

 

[Stewart14]

March 22

Trap Bar Deadlifts
Warmups
340 x 5

Standing OH Press
155 x 5
155 x 5
155 x 5

Chinups
BW+45 x 5
BW+45 x 5
BW+45 x 5

 

[JerseyDevil]

Back in the day I used to be an avid bowler. When I was going to school I had a deal where everyday M-F it was $2 from noon to 3:00pm. One time I was by myself and no one was around and I rolled back to back 300's, and the third game had 6 in a row, so 30 strikes in a row total. I was hot.

In league play my best was a 287. 10 strikes in a row, and everyone was going about their business. When I stepped up for the 11th strike, the whole house stopped and all eyes were on me. I choked big time. I remember my knees were shaking! I got it in the pocket, but it was light and I left a 2-4-5, which I spared. Oh memories!

 

[Stewart14]

March 24

Heavy Day--Work up to a top set of 5

Squats
135 x 5
225 x 5
255 x 5

Bench Press
135 x 5
225 x 5
255 x 5

Trap Bar Deads
230 x 5
350 x 5

 

[Stewart14]

March 26

Bench Press
135 x 5
185 x 5
205 x 5
225 x 5
260 x 5

Pendlay Rows
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5

Upright Rows
75 x 10
75 x 10
75 x 10
light weight for vanity purposes

DB Curls
40 x 8
40 x 8

 

[Triple Threat]

Do upright rows bother your shoulders at all? That exercise really did a number on mine.

 

[Stewart14]

Do upright rows bother your shoulders at all? That exercise really did a number on mine.

no, not at that weight. sometimes I remember my shoulders feeling a bit funky after I did them with a heavier weight, but this was fine.

I'm not taking them higher, it's just a light move I plan to do to try to get some width to my shoulders.

 

[Stewart14]

March 27

Squats
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Trap Bar Deads
140 x 5
230 x 5
280 x 5
320 x 5
360 x 5

 

[Burner02]

guess who's gonna be walking funny tomorrow.....

 

[Stewart14]

March 29

Bench Press
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Pendlay Rows
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Upright Rows
75 x 12
85 x 10
85 x 10

 

[Triple Threat]

Pendlay rows. I had forgotten all about those.

 

[Burner02]

I just watched a how to for pendlays. you like them better than standard rows? Do u see the need for rollign the shoulder forward before setting up the next rep? Seems more like a rest pause kind of exercise?

 

[Stewart14]

I do the pendlays because there is less back strain since you are putting the weight down on each rep. you don't have to statically tire out your erectors to make them work. I tighten my hamstrings, and pull, then just drop the weight right down the the floor.

I don't roll my shoulders or anything, I really just try to stay as close to 90 degrees as possible and just basically do a standard row, just off the floor.

 

[Stewart14]

March 31

Squats
135 x 5
185 x 5
205 x 5
225 x 5
265 x 5

Upright Rows
95 x 10
95 x 10
95 x 10

DB Curls
50 x 8
50 x 8

 

[Stewart14]

April 2

Incline Bench Press
135 x 5
185 x 5
205 x 5
225 x 5
260 x 5

Pendlay Rows
135 x 5
155 x 5
185 x 5
205 x 5
230 x 5

Upright Rows
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

 

[Triple Threat]

Moving up there in weight on the upright rows!

 

[Stewart14]

april 3

Squats
237.5 x 5
237.5 x 5
237.5 x 5
237.5 x 5
237.5 x 5

EZ Bar Curls
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

 

[Stewart14]

April 5

Incline Bench Press
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Pendlay Rows
207.5 x 5
207.5 x 5
207.5 x 5
207.5 x 5
207.5 x 5

Upright Rows
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

 

[Burner02]

I do the pendlays because there is less back strain since you are putting the weight down on each rep. you don't have to statically tire out your erectors to make them work. I tighten my hamstrings, and pull, then just drop the weight right down the the floor.

I don't roll my shoulders or anything, I really just try to stay as close to 90 degrees as possible and just basically do a standard row, just off the floor.

Nice. I'll have to try them too. Was lookig at those yates rows that Jake likes. dunno...I'm used to being bent over 90 deg...not 45 or less...but, will try it.
Lookin' strong, bro!

 

[Stewart14]

April 7

Squats
135 x 5
165 x 5
200 x 5
230 x 5
272.5 x 3
200 x 8

EZ Bar Curls
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

 

[Triple Threat]

Nice. I'll have to try them too. Was lookig at those yates rows that Jake likes. dunno...I'm used to being bent over 90 deg...not 45 or less...but, will try it.
Lookin' strong, bro!

I would think that being bent over 90 degrees during rows wouldn't be very good for the lower back. Well, it certainly wouldn't be good for mine.

 

[Stewart14]

well, the thing is, if you do them pendlay style, you can have your back at pretty much 90 degrees and not feel too much strain because of the way you deload the bar on the floor.

i would imagine it would be bothersome with heavy weight on a regular row, but it really works for the pendlays.

of course, the pendlay row isn't a bodybuilding move, it's more of a power rowing move, think dynamic.

 

[Burner02]

I think I'll try them both.

 

[Stewart14]

April 9

Bench Press
135 x 5
165 x 5
200 x 5
230 x 5
272.5 x 3
200 x 8

Pendlay Rows
135 x 5
145 x 5
175 x 5
200 x 5
235 x 3
175 x 8

Seated OH Press
105 x 5
125 x 5
145 x 5
165 x 5